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Visual demonstration of the Armless Prayer Stretch exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Shoulders Trapezius
Secondary muscles
Chest Lower back
Equipment
Bodyweight
Exercise guide

Armless Prayer Stretch

4 steps Updated 29/08/2026

Armless Prayer Stretch is a bodyweight exercise targeting Shoulders (deltoids), Upper Back (trapezius, rhomboids).

Step by step

How to perform it

  1. Begin on your knees, spread wide and feet touching, with your elbows on the floor, directly under your shoulders.
  2. Place your hands on your shoulders, with your head positioned between your elbows close to the floor.
  3. Gently lower your chest towards the floor, keeping your hips over your knees and your back straight.
  4. Hold the stretch briefly, then return to the starting position. Repeat the movement.
Continue from here
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Last updated: 29/08/2026

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Armless Prayer Stretch

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